Sounds like a fun and exhausting time Shane. 
As they usually are… Good looking first session back. The upper body should be sore after that one. Enjoy resting up at work this week. 
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Thanks Trent. It was tiring.
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Wednesday Cardio
Peloton
Also 5 minute cool down.
That’s it. Woke up late and only had time for a 30 minute ride today.
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Solid pace on that ride Shane! Man, I have to admit that I’m longing for the day when I finally have a stationary bike in the garage. Going to the gym just for that is starting to get old…
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Thanks Trent. Having one at the house is definitely nice. Maybe Santa will bring you one.
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Legs A
Weight 258
Leg Press
3 second negative
12 x 250
12 x 290
12 x 330
Hip Abduction
20 x 250
20 x 275
Hip Adduction
20 x 305
20 x 305
Leg Extensions
20
20
Smith Squats
12 x 135 (1620)
12 x 185 (2220)
12 x 205 (2460)
12 x 225 (2700)
20 x 135 (2700)
10K total hit
Matrix Ab crunch/Lunges
30 x 170/10 per leg x 4 sets
45 minutes
That’s it.
7 Likes
Chest and back
Weight 256
Nautilus chest press (seat at 4)
20 x 45 per side
12 x 90
12 x 115
12 x 115
Add 10 percent across
HS Low Row
12 x 115 per side
10 x 135
11 x 135
HS Inclines
12 x 90
12 x 115
7 x 115
Add reps
Cable single arm lat pull
12 x 65
10 x 80
10 x 80
2 drop sets
Pec Deck
12 x 220 pause at top
12 x 250
12 x 250
Keep working here
FacePulls
25 x 52.5 x 3
48 minutes
Pressing felt strong today. I am going to go ahead and try to add weight for next session. Might have just been an anomaly fueled by vacation carbs and lower gravity today.
7 Likes
Great sessions the last few days Shane! Solid lower body, then upper body and a nice bike ride. I’m glad the pressing felt strong and hope that continues. That was a good pace on the bike ride today as well. Way to get after it!
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Thanks Trent!
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Shoulders/Triceps
Weight 260
High Incline DB Press
12 x 55
12 x 65
12 x 75
11 x 75
Get reps across
Rear Delt cables
15 x 15 per side
12 x 17.5 start here
12 x 20
12 x 22.5
OH Tricep Rope
12 x 57.5
12 x 72.5
11 x 72.5
DB Lat Raises
12 x 35
12 x 40
12 x 40
Reverse EZ Tricep cables
LF Dual Cable
12 x 50
12 x 65
12 x 80
10.5 x 80
Cable Behind back Lat raises
3 sets Amrap
Dips
20
21
45 minutes
That’s it. Went out to eat last night for my sister’s fiancé’s birthday. Had some bread pudding and beers. I know it is common for a 10 pound bump on TRT but it’s time to reel this shit back in. 6 weeks until the beach. I am going to be under 250.
8 Likes
Nice session today, Shane! Those were some seriously heavy Incline DB sets! Hope I can lift like that when I grow up. The rest of it looked good too. 20+ rep sets on dips is the stuff legends are made of. I hear you on the weight. I had to really force myself to eat that salad for lunch today but made it happen.
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Thanks Trent. They felt good. All those extra cals have to be good for something!
I hear you on salads. I plan to eat one tonight myself.
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Back,Biceps, Abs
Weight 259
Chest supported DB Rows
12 x 80
12 x 85
12 x 85
Bump
Back Extensions/DB Curls
BW x 12/12 x 25 hard squeeze at top
50 x 12/12 x 30
60 x 12/10 x 35
70 x 12/12 x 35
Assisted Pull ups
12 x 100
12 x 85
12 x 75
Bump
Reverse Grip EZ Curls/Smith Shrugs
12 x 50/20 x 275 pause at top
12 x 60/15 x 325
12 x 60/14 x 325
Matrix Ab/DB Hammer Curls
30 x 160/10 x 40
30 x 170/10 x 40
30 x 185/10.5 x 40
55 minutes
That’s it. Good workout today. I am making gains on some of my lifts so that’s a win.
Going to see Dave Matthews tonight. Idk what my wife and I were thinking when we bought tickets. We basically saw he was coming and picked them up, not realizing it was on a Tuesday. Going to be a long day.
7 Likes
Solid work on that session Shane. After reading through it again I see that you did all pull exercises. The biceps should be nice and smoked after that! Have fun at Dave Matthews. I remember seeing him when I was about 16 years old. He did a show with Hootie and the Blowfish. Feel like I just lost some chest hair for admitting that…
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Yep, today was a bicep smoker that is for sure! Going to be feeling those.
I don’t know who is opening for Dave tonight. It might be Hootie for all I know. Good thing I don’t have much chest hair to lose.
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Thursday
Legs
Weight 260
Leg Press
3 second negative
12 x 290
12 x 330
12 x 350
Hip Abduction
20 x 255
20 x 275
Hip Adduction
20 x 330
20 x 330
Seated Leg Curls
20
20
Squats
10 x 135 (1350)
10 x 165 (1650)
10 x 195 (1950)
5 x 225 x 5 (5625)
High bar feet together
3 sets
Low Bar
2 sets
Matrix Ab crunch/Lunges
30 x 175/10 per leg x 4 sets
45 minutes
That is it. Dave was great. To many high gravity beers and I took yesterday off.
7 Likes
Heck yeah! Nice leg session Shane! That was convenient to do all those sets of 10 for multiplying the total weight for squats. I was hoping for another set of 10 at 225 so you didn’t have to break out the calculator. 
Glad to concert was fun. Too many beers followed by a day off sounds like a success.
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Thanks Trent. I would have liked a good set of 10 at 225 too. Maybe next week.
Beers were going down easy at the show! Definitely felt those the next day.
1 Like
Chest
Weight 259
Nautilus chest press (seat at 4)
20 x 50
12 x 100
12 x 127.5
11 x 127.5
Add reps
Pec Deck
12 x 220 pause at top
12 x 250
12 x 250
Bump
Decline BP
12 x 135
12 x 185
12 x 185
Bump 10
Low cable fly
20 x 12.5 per side
12 x 17.5
12 x 22.5 start here
12 x 27.5
8 x 32.5
HS Inclines
12 x 90
5 x 115 toasty
Drop
7 x 90 plus partials
Add reps
Decline push ups
15,11,11
45 minutes
I decided to only do chest today. I might try to do some Hex bar dead lifts tomorrow after my peloton ride.
7 Likes